Stretching e Mobilità

Stretching intelligente. Dove,come e quando praticarlo

Come abbiamo visto nell’ articolo introduttivo precedente ( se non lo hai ancora letto ecco il link http://muovitimangiacammina.net/stretching-e-flessibilita-cosa-ce-da-sapere/😉) fare stretching è importante ; ma quando ,dove e come si pratica?

Iniziamo a comprendere le diverse tipologie di stretching che possiamo sfruttare cosi da conoscere i diversi metodi e capire quale sia quello\i più indicat* al raggiungimento del nostro obiettivo :

  • Stretching statico consiste nel portare l’articolazione vicino al suo limite di mobilità per poi mantenere la posizione per alcuni secondi. A sua volta si può dividere in attivo statico e passivo statico. Si parla del primo quando, attraverso l’ aiuto degli altri gruppi muscolari si esercita la pressione necessaria per mantenere la posizione. Nel secondo caso, invece, la sollecitazione è data un agente esterno che può essere l’ aiuto di un’ altra persona o una macchina specifica.
  • Stretching dinamico dove una parte del corpo mantiene un movimento controllato fino a raggiungere il limite . Va specificato che questo è un tipo di stretching riservato a chi ha già un buon livello di mobilità articolare. Anche questo può essere diviso in due categorie: troviamo lo stretching esplosivo balistico e lo stretching guidato. Viene consigliato di preferire il secondo in quanto si effettua un movimento ampio e controllato che non provoca lesioni; mentre nel primo caso la forza di inerzia che porta l’articolazione oltre il suo massimo può essere lesiva per la stessa
  • PNF o isometrico che va riservato solo ad una categoria di persone esperte. Consiste in 5 passaggi :

1.Iniziare con un leggero stretching fino a raggiungere un “leggero fastidio”

2.Contrazione isometrica ( vi invito a leggere questo articolo per saperne di più sui vari tipi di contrazioni https://medicinaonline.co/2016/11/13/differenza-tra-contrazione-isometrica-statica-e-isotonica-dinamica-c ) per 6-8 secondi

3.Rilassare per qualche secondo ma senza cambiare posizione

4. Aumentare leggermente il grado di allungamento e mantenere la posizione per una decina di secondi

5. Contrarre il muscolo e ripetere la sequenza per ancora un paio di volte

Viste le diverse possibilità di allungamento veniamo ora al perchè parliamo di stretching intelligente?

Un allungamento intelligente e funzionale porta l’articolazione vicino al suo limite, ma non trasforma questo “limite” in dolore. Permette quindi, dopo qualche secondo di mantenimento della posizione ,di sentirsi più rilassati e a proprio agio nel praticarla.

Per contro ,un allungamento poco intelligente , porta l’ articolazione a spingersi oltre il suo limite e allo stesso tempo mantiene il muscolo nella stessa posizione.

In conclusione uno stretching intelligente, oltre a i fattori sopra citati, necessita soprattutto di concentrazione sul proprio corpo per ottenere un buon risultato. Sentire e ascoltare il corpo durante la pratica risulta fondamentale per la buona riuscita della stessa.

Quando fare stretching?

Forse una delle domande più frequenti quando si tratta questa materia. La verità è che non esiste una risposta sola. Possiamo tenere conto, però , di due modelli di base.

Riscaldamento – Allungamento

Riscaldamento- Allungamento – Attività fisica – Allungamento

Il modello dipende molto dalle esigenze del soggetto ; và da sè che il secondo citato sia più indicato per atleti o chi pratica un determinato sport in maniera regolare, dove l’ allungamento è parte della buona riuscita della pratica atletica. Mentre il primo caso è consigliabile a tutti coloro che vogliono avvicinarsi al movimento partendo da zero ( o magari partendo da 1 o 2 ) , hanno avuto fino ad ora uno stile di vita sedentario e desiderano riprendere confidenza con il proprio corpo.

Al di fuori di ciò, 10-15 minuti di allungamento(anche solo di tipo statico) almeno 1\2 volte al giorno, gioverebbero alla mobilità di qualsiasi persona ; attiva o sedentaria che sia. Una buona abitudine che bisognerebbe iniziare a fare propria fin da subito.

Ed arriviamo quindi al dove fare stretching?

Sebbene la pratica in sè sia agevolata se fatta in un ambiente che mette a proprio agio il corpo; quindi in un luogo abbastanza caldo e confortevole, anche praticare qualche esercizio al mattino appena svegli, durante una pausa lavorativa o di studio e a fine giornata per sciogliere le tensioni accumulate può essere un’ ottima abitudine.

Un personalissimo consiglio è , quando possibile, di praticare l’ attività di stretching in zone aperte, a contatto con la natura. Questo perchè, essendo l’uomo una creatura che è figlia della Natura , il contatto con la luce solare , i rumori esterni e l’ aria fresca possono mettere il corpo in condizioni più favorevoli al rilassamento e di conseguenza al contatto con sè stesso.

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